*************************Sunday sessions**************************
Early Morning Swim Sessions
To accommodate as many swimmers as possible
With effect from Tuesday 20th May, Tuesday and Thursday morning sessions will commence from 6:30 a.m. for 1 hour.
This is an invaluable opportunity to increase your water time and take your competitive swimming to the next level !!!
Session Times
Friday Club Night
4.30pm - 5.00pm Water Dragons Group 1 (those currently at 4.30pm)
5.00pm - 5.30pm Water Dragons Group 2 (those currently at 5.40pm)
4.30pm – 5.30pm Red & Red Star
5.30pm - 7.00pm Blue, Green & Yellow
Sunday
All club members 3.00pm - 5.00 pm
Water Dragons 3.00pm - 4.00 pm
Monday
5.30pm - 6.30pm Red, Yellow, Green & Blue
Tuesday & Thursday Mornings
6.45am - 7.45am All welcome
Thursday Evening
8.00pm - 9.00pm Green & Blue
Club Kit requirements
Ideally each swimmer should have their own Mesh Swim Bag, containing;
- Kick Board
- Fins
- Pull Buoy
- Goggles
- Drink bottle.
These can be purchased at decent larger sports shops or alternatively on line at www.swimshop.co.uk for example.
This is the minimum basic equipment required for training.
Squad Level 1
- Stroke technique on all four competitive strokes, using coach-controlled sets and single-lap work.
- Stroke drill progressions for all competitive strokes, initially using fins to perform coach-controlled sets and single-lap work.
- Endurance and speed training to prepare swimmers for the next level.
- Introduction for all four competitive strokes and IM.
- Turns for all four competitive strokes.
- Starts on all four competitive strokes.
- Relay takeovers.
- Correct finishes of the four competitive strokes.
- Sculling and games. The sculling teaches the difference between wrist-up, wrist-down, and flat-wrist sculling actions.
- Using a pace clock.
- Training in a group environment and lane discipline.
- Rules of the sport.
- Club time trails on a variety of strokes and distances every sixth week.
- Introduction to low-level competition.
- Punctual start times for all sessions.
- Introductions to basic stretching exercises.
- The training equipment that swimmers need in the squad includes a kickboard, drink bottle and flippers.
Squad Level 2
- Develop and improve stroke technique in all four competitive strokes.
- Learn basic stroke drill progressions for all four competitive strokes. The swimmer is introduced to more complex stroke drill progressions.
- Monitor training using test swim.
- Practice IM swimming sets.
- Learn and perfect starts, turns, and finishes on all four competitive strokes and IM turns.
- Learn and perfect relay takeovers.
- Independently monitor training by using the pace clock.
- Complete a well-balanced training program that includes varied pace swims (builds, negative split swims, descending sets and so on), basic swimming speed, pacing and over distance swims.
- Learn the rules of sport.
- Increase the distance covered in training sessions to improve endurance.
- Participate in club time trails, performing a variety of strokes and distances.
- Participate in local meets, carnivals and scratch meets at a relevant level.
- Learn the process of goal setting and working towards objectives.
- Learn to keep a logbook of training and competition results.
- Learn and practice basic stretching and basic body-weight exercises including core strength work.
- Take responsibility for training equipment required at each training session (pull buoy, drink bottle and flippers.
Five Golden Rules of Swim Club
- Slow 2 Fast
- Feel the Water
- Fingers pull 1st
- Flat Spine
- Hips (high BS/FLY – rotate FC/BC)
All images on this site are ©2008 Denbigh Dragons Swimclub unless otherwise stated and connot be used in any form in any other publication, be that paper or web-based without the written permission of the webmaster or an officer of Denbigh Dragons Swimclub.